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Sullivan's Speed & Strength
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About program

Sullivan Speed, Strength and Conditioning


Athletic performance and injury prevention begins with developing stability, strength and flexibility in each and every athlete’s movements. Our athletes will receive an individualized training program for their age, gender, sport, medical history and training experience. Our workouts focus on speed, agility and body weight strength exercises. How fast an athlete can sprint short distances will be trained and improved on as well as their ability to make quick and efficient directional changes from side-to-side, forward and backwards, backward and forwards, and every angle in between. As a result of the type of training provided in these sessions, individuals can establish the proper motor patterns that will ultimately lead to athletic success:

18 Ways Of Getting Faster


We work to improve the athletes speed and strength by focusing on the following 18 areas:

  • Strength
  • Balance
  • Initial Explosion
  • Acceleration
  • Maximum Velocity
  • Speed Endurance Mechanics
  • Stride Frequency
  • Stride Length


  • Flexibility
  • Rhythm
  • Power Reaction Time
  • Body Fat Percentage
  • Psychology of Speed
  • The Start
  • The Finish


Techniques Used by our trainers for improving speed:


  • Age Appropriate Strength Training
  • Plyometrics (Power Jumping)
  • Quickness Drills
  • Speed Drills
  • Maximum Velocity Drills
  • Acceleration Drills
  • Form Drills (Mechanics)
  • Individual Guidance
  • Pre and post testing
  • Sport specific speed training
About program director
Dick Sullivan
(M.ED, CPT)
(781) 493-6345
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Dick has over thirty years of experience in helping athletes develop their speed and strength. Dick is a Northeastern University graduate where he played four years of football. He was the track coach at Randolph High School for 12 years, coached 12 state champions in the 55 meter dash and produced 47 sprint state titles. Dick was the speed and strength coach at Brockton High School for 5 years and at Sports Medicine Dept. at Braintree Hospital.

He co-founded the Speed School in 1995 which evolved into Sullivan Speed and Strength Training Inc. Dick was the head track coach and assistant freshman football coach at Westwood High School and in two seasons his athletes have set 12 sprint records. He now coaches track at Babson College.
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345 University Avenue, Westwood, MA 02090, phone: 781-493-6345
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